Set up on the Smith Machine by placing your feet at shoulder-width apart and toes under the bar. Grab the bar with your arms crossed and the bar resting on your shoulders and across your upper chest line. Your palms should be gripping the bar as much as you comfortably can. Get ready to unhook the safety lever and do the initial squat. This is your starting position.
Unhook the safety hooks and squat down all the way until your legs are bent at (at least) a 90-degree angle. You can go deeper if you wish. Once down, push back up with your legs but remember not to extended your legs so that your knees lock-out. You should always keep some tension in your legs for best results.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times and head up as if looking into the horizon
Don't extended your legs completely straight at the top portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.